10/5/17
AMRAP 18 min of:
9 box jump overs
9 DL @ 225/155
9 hand release push ups
10/4/17
40-30-20-10
Ring rows
V-ups
10/3/17
For time:
50 ft overhead barbell walking lunges (135/95)
40 GHD back extensions
100 ft overhead barbell walking lunges (135/95)
20 GHD back extensions
10/2/17
10 min max cal ski
10/1/17
8-6-4-2
Stone to shoulder (L+R=1) @130#/95#
Strict MU
9/30/17
Ladder 10-1
thruster (135/95)
bench press @ BW
9/29/17
For time:
3k run
50 GHD sit ups
9/28/17
AMRAP 8 min:
2 legless rope climbs
2 rope climbs
6 DB "manmakers" (50#/35#)
9/27/17
For time:
500m row
25 wall ball shots (20/14)
400mrow
20 wall ball shots
300m row
15 wall ball shots
200m row
10 wall ball shots
100m row
5 wall ball shots
9/26/17
Back squat
3-3-3-3-3
9/25/17
AMRAP 15 min:
6 burpee lateral box jump overs (24/20)
9 hang power snatch (135/95)
9/24/17
6 rounds of:
100 ft sled push @ 1.5x BW
12 strict ring dips
9/23/17
Deadlift:
5-5-5-5-5
9/22/17
AMRAP 7 min of:
10 pistols
10 kipping pull ups
9/21/17
4RFT
800m run
10 bench press @ 1.5x BW
9/20/17
AMRAP 14 MIN:
25 ft barbell front rack walking lunge (135/95)
20 Hollow rocks
20 V-up sit ups
9/19/17
Ladder from 10 reps down to 1 rep of:
Dumbbell split jerks (50/35)
Ski (cal)
9/18/17
AMRAP 10 min:
5 KB snatch left arm
10 ring rows
5 KB snatch right arm
20 DU
9/17/17
5RFT:
100 ft Yoke walk @ 2x BW
5 BMU
9/16/17
For time:
3k row